CrossFit Carolina Beach – CrossFit
– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one should be near failure today.
– Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.
Warm-up
A: Warm-up (No Measure)
Grab a barbell and a band and complete
3 rounds of BP
Upper Body Complex #2
8 Bent-over Rows
8 Muscle Cleans
8 Shoulder Press
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Pushdowns
Then,
Review:
– Rope Climbs
– Ring Dips
Strength/Skill
B1: Rope Climb (4 x 2. Rest 45s.)
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
B2: Ring Dips (4 x 10. Rest 45s)
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
25 Push Press (95, 65)
50 Barbell Rows (95, 65)
75 Hollow Rocks
100 Push-ups
Rx+:(115, 75)
L3: (75, 55)
L2: (Box Push-ups) (65, 45)
L1: (Box Push-ups) (45, 25)
Extra Credit
D: Banded Triceps Pushdowns (explosive reps: 4 x 25. Rest 60s.)
https://www.youtube.com/watch?v=aWWmmeuVLhg
– use a light band if needed and crank out fast reps – full ROM though